Dotti Dotti Dotti's
August 20, 2006    
Issue #006


Hi everyone! Hope this edition of my newsletter finds you all well. I've had a wonderful, busy couple of weeks since I last visited with all of you. For those of you who are new to our newsletter, Welcome! I hope that you will enjoy reading it as much as I enjoy visiting with all of you.

Okay everyone, go grab some water if you don't have it already and make yourself comfortable during our visit. Today we are going to be talking about becoming more nutritionally aware so that our bodies will be at their peak performance.

Being Nutritionally Aware

I have been diagnosed with Rheumatoid Arthritis, along with Osteoarthritis and Al is dealing with arthritis in his back so I am always looking for ways to keep us the healthiest possible.

How many of us have no idea what foods are the best sources of calcium? Calcium helps make your muscles and nerves function properly. Of course we all know the main reason most of us take calcium is to strengthen our bones and keep them healthy. Many nutritionists have described the bones as a "calcium bank"; the reason being calcium is deposited and withdrawn on a daily basis. Our goal is to keep the "bank" balanced; never withdrawing more than we have deposited.

The recommended Dietary Reference Intake1 for calcium is:

Males and Females 19-50 years [1,000 mg per day]
Males and Females 51-70+ years [1,200 mg per day]

You can easily get your calcium intake from many foods; some of them may even be on your favorites list. Remember that you will get the same calcium benefits from cheese even if you go low fat.

Some of the best sources of calcium are:

  • Yogurt (plain or fruit flavored)
  • Milk
  • Cheese (But remember cheese is high in fat.)
  • Frozen Yogurt
  • Ice Cream (Watch the fat here too, try low fat.)
  • Spinach, Broccoli, Collards
  • Dates and Raisins
  • Pink Salmon
  • Almonds
  • Eggs
  • Peanut Butter
  • Beans
  • Eggo Waffles (calcium fortified)
  • Cereals (calcium fortified)
  • Farina (enriched)
  • Whole Wheat Bread
  • Orange Juice and Grapefruit Juice

The latest research2 states that Vitamin D is needed for the calcium to be absorbed in your body so please make sure you get enough; about 800 IU per day. Make sure you get some sunlight on most days. Milk that is fortified, tuna and salmon are good sources of Vitamin D. Of course, you can also take a multi-vitamin that supplies 400-800 IU of Vitamin D.

During my research in an attempt to become more nutritionally aware I discovered another vitamin I personally knew little about. Can you guess which vitamin I'm talking about? It is Vitamin K. There has been research showing that Vitamin K works with proteins to keep your bones strong. Another way to keep our bones healthy and strong – WOO! HOO! Vitamin K is also essential for normal blood clotting, and the normal recommended amount for adults is between 70 to 140 micrograms (mcg).

Here are some food sources for Vitamin K:

  • Asparagus, 1 cup – 52.26 mcg
  • Beets, 1/2 cup – 3.4 mcg
  • Broccoli, 1 cup – 116.16 mcg (takes care of Vitamin K & Calcium)
  • Carrots, 1 cup – 17.81 mcg
  • Chickpeas, 3 1/2 oz – 264 mcg
  • Eggs, 1 large – 28.8 mcg
  • Green Cabbage, 1/2 cup – 52.15 mcg
  • Green Tea, 1 cup – 1,686.02 mcg
  • Lentils, 3 1/2 oz – 223 mcg
  • Lettuce, 1 cup – 61.6 mcg
  • Oatmeal, 1/2 cup – 25.42 mcg
  • Peas, 3 1/2 oz – 81 mcg
  • Spinach, 1 cup – 148.96 mcg (takes care of Vitamin K & Calcium)
  • Strawberries, 1 cup – 20.86 mcg
  • Tomatoes, 1/2 cup – 20.70 mcg

How much fiber do all of you get in a day? Do any of you know how much fiber you should have daily? There is actually no RDA for fiber but most nutritional experts maintain we need 25 to 35 grams of fiber each day (mix of soluble and insoluble fiber). Some experts believe soluble fiber can help lower cholesterol and help in the control of diabetes; insoluble fiber helps decrease the risk for colon cancer and diverticulosis.

One of the things I like about fiber-rich foods is that they fill me up. I like that. Fiber helps keeps your food moving through you which is what we want. Please remember to add extra fiber in your diet slowly. If you try to go from 10 grams to 35 grams immediately you will be rewarded with a long, long stay in the bathroom – NOT FUN! You must also remember to drink plenty of water, which helps the fiber do its job.

Another thing to remember about fiber is that the amount of it changes as the food item in question changes. An apple, with the peel, has 3 grams fiber, but without the peel it only has 2 grams of fiber, while a half cup of apple juice has no fiber at all. Amazing how that happens!

Here are some food sources for Fiber:

  • Avocado, 1/2 medium – 8 gms
  • Blackberries and Raspberries, 1 cup – 8 gms
  • Strawberries, 1 1/2 cup whole – 4.5 gms
  • Orange, 1 large – 4 gms
  • Artichoke, 1 globe – 6.5 gms
  • Pumpkin, canned, 1/2 cup – 5 gms
  • Baked potato or Sweet potato with skin, 1 medium – 4 gms
  • Thomas' Light English Muffin, 1 – 8 gms
  • Spaghetti, whole-wheat, 1 cup cooked – 6 gms
  • Fiber One, 1/2 cup – 14 gms
  • Bran Flakes, 3/4 cup – 5 gms
  • Oatmeal, 1 cup, cooked – 4 gms
  • Beans – Navy, Kidney, Lentils, Pinto, etc, 1/2 cup cooked – 6-9.5 gms

So, what's on your shopping list? Foods high in the necessary vitamins and minerals to keep our bodies in the best shape possible.

Stock up on

  • Legumes – dried peas, beans and lentils – they are a good source of fiber, calcium, protein, zinc, magnesium, iron and the B vitamins.
  • Poultry – great source of animal protein and no fat when you remove the skin (yes, you must remove the skin)
  • Fish and Seafood – great source of protein and the omega-3 fatty acid which has been known to help in the fight against heart disease and cancer.
  • Pasta and Rice – great source of complex carbohydrates; whole-grain pasta and brown rice is a great source of fiber.
  • Milk and Cheese – great source of calcium, vitamin D and A, protein and some B vitamins. Stick to the low fat versions, if possible.
  • Fruit – great source of many nutrients and fiber. You cannot lose with fruit. It makes a great snack, dessert or in your healthy recipes.
  • Veggies – great source of many vitamins, mineral and of course, fiber: another winner in the grocery cart! I personally believe fresh is best. There's nothing like a gigantic healthy salad.
  • Beef, Pork, Lamb – lean meats are a great source of protein, iron, zinc, B vitamins and phosphorus. Meats are graded in the following way by the USDA, according to fat content and texture:
    • Prime indicates the highest in fat (of course, it tastes the best because it is marbled with fat)
    • Choice indicates it is moderately fatty
    • Select indicates it is the leanest.

Okay, if you've read this far and are still awake, you may be feeling more nutritionally aware than when you started. You now have a good idea of the kinds of foods you should be eating to get plenty of fiber, and to keep your body stocked up on calcium. Every little bit of knowledge we acquire helps us in our quest to be the best we can be. Becoming and staying healthy are two of the most important things we can do for ourselves. You will never be sorry you took care of yourself.

Isn't it great learning all that we can to become as healthy as we can be? So, the next time I run into you in the grocery store I will only find good, healthy foods in your cart, right? You never know where I'll turn up!

This is just another aspect of your Journey, one of many. When you become nutritionally aware you will be more conscious of what foods you are choosing to put into your body. You will become an expert healthy shopper.

If you prefer to use the Internet for researching nutrition there are plenty of resources available.

A few of my favorite books for reference on this topic are:

  • The Complete Idiot’s Guide to Total Nutrition by Joy Bauer, M.S., R.D., C.D.N.
  • The Wellness Encyclopedia of Food and Nutrition by Shelden Margen, M.D., and the Editors of the University of California at Berkeley WELLNESS LETTER.
  • Encyclopedia of Foods by medical and nutritional experts from Mayo Clinic, UCLA, and Dole Food Company, Inc.

1 2 From The Complete Idiot's Guide to Total Nutrition by Joy Bauer, M.S., R.D., C.D.N

Quotes to Lift Your Spirits

"I keep the telephone of my mind open to peace, harmony, health, love and abundance. Then whenever doubt, anxiety, or fear try to call me, they keep getting a busy signal and soon they’ll forget my number." ~ Edith Armstrong

"Nothing splendid has ever been achieved except by those who dared to believe that something inside of them was superior to circumstance." ~ Bruce Barton

"Enthusiasm is the greatest asset in the world. It beats money and power and influence." ~ Henry Chester

Come Join the Fun!

I don’t know how many of you have visited our Message Board at but if you haven’t, please take the time to visit. We have an awesome group of "Zonies" who are always willing and ready to offer support, {{{hugs}}} and friendship ~ 24/7 ~ You really must experience it for yourself.

My Journey Back to Goal

A little about my Journey back to Goal...

I’ve been doing well on Program
. The scale has not moved down much so to some it looks like I am not making much progress, but I’m here to tell you I am! Just the fact that I am not overeating or going off Program is a huge success. Just the fact that I have not given up wanting this healthy lifestyle is a huge success. No, I am not falling like a rock back to goal as I did in 1998, but guess what? I am very excited about what I have been able to accomplish anyway!

I have had 49 weeks in a row where I have had either a loss or a maintain on the scale. The reason that this is so amazing to me is that after I quit smoking on May 20, in 2002, I was unable to stay on program more than a few days at a time. If I showed a loss for a while, it would always be replaced by another gain. My weight had been on a fairly steady climb from when I quit smoking, right up until September 2005.

Now it is almost a year since the last time I have gained a pound, and instead I have lost 36 pounds. I still have 42 pounds to go, but I am nearly halfway there from where I was last year at this time! And, I did not go all the way back up to 245, as I surely would have if I had not been able to regain my focus that quitting smoking took from me. Now I am a non-smoker, AND I am heading back to goal. I weigh 187 pounds, and that is 58 pounds less than I was in 1997. Believe me, after quitting a 3-pack a day smoking habit, I am very happy to be where I am today!

I always try to remember that this Journey is a Lifetime Journey. It’s not a Journey with an ending (making my goal weight will only be the start!), it’s a Lifestyle.

Exercise was going great for a couple of weeks but for the last week I’ve been focusing on changing my menus a bit and eating some different foods. I’ve also been focusing on getting ALL my water in daily, keeping it about 75-80 ozs. I have to admit that the treadmill and elliptical have been getting a bit dusty but I hope to get back to my routine soon. I’m feeling very good about my Program and confident I will be at my Goal.

Tomorrow, August 21st, I will be having a complete physical, something which I haven’t had done in many years. I thought it was time since I will be 50 on Oct 5th. At my last appointment my blood pressure was 110/70 so I’m okay in that area.

My Enjoying Weight Loss Hypnosis CDs with Dr. Roberta Temes continue to be an important part of my Journey. She is so encouraging, positive and relaxing. Dr. Roberta helps keep me focused on my Journey and keeping ME on the front burner. She reinforces all that I know on this Journey. She lets me know I am awesome; I am a success; I am confident and in control.

If you are interested in learning more about Dr. Roberta’s Enjoying Weight Loss hypnosis CDs you can read our review at They truly are an invaluable tool on my Journey.

As the supportive emails continue to arrive in my mailbox, I want to once again say thank you to everyone who has sent one to me. They always bring a smile to my face and remind me that I am not alone on this Journey.

Comic Relief

This is me NOW – scary, huh?

An elderly couple noticed that they were beginning to forget many little things around the house. They were afraid that this could be dangerous, as one might forget to turn off the stove and start a fire. They decided to go see their physician to get some help.

The doctor told them that many older people find it useful to write little reminder notes to themselves, and the husband and wife thought this was a great idea.

When they got home, the wife said, "Dear, will you please go to the kitchen and get me a dish of ice cream? And perhaps you should write it down so you won't forget?"

"Nonsense," replied the husband, "I can remember a dish of ice cream!"

"Well," countered the wife, "I'd also like some strawberries, too! You'd better write it down so you don't forget."

"Don't be silly," was the irate reply. "I can do that."

"That's fine, dear, but I'd like some whipped cream on that also. Now, you'd really better write it down."

"Come, now, my memory's not THAT bad," said her husband as he headed for the kitchen. "No problem. A dish of ice cream with strawberries and whipped cream."

The wife could hear him in the kitchen getting out pots and pans and making lots of noise inconsistent with the preparation of a dish of ice cream. He emerged from the kitchen 15 minutes later. Walking to his wife, he presented her with a plate of bacon and eggs. The wife looked at the plate and said indignantly, "Hey, you forgot the toast!"

Software You Can Use!

A Note Weight Commander

The Weight Commander is an awesome program for your Journey. I highly recommend it to all those who are on a Journey of their own. It is a wonderful program to track your progress on any weight loss program you are using. You can read My Review of the Weight Commander or go straight to the source and check out this great software by following this link to Weight Commander. He has many tips and ideas throughout his program which will help you to be successful on your Journey.

Food Finds

Since we are focusing on nutrition today let’s get the scoop on those legumes, a great source of fiber. They are great in salads! These are all canned, 1/2 cup serving.

  • Blackeye Peas (Flavorite) [110 cal/1 g fat/4 g fiber/17 g carbs]
  • White Beans (S&W) [80 cal/0.5 g fat/6 g fiber/19 g carbs]
  • Pinto Beans (Safeway) [110 cal/0 g fat/7 g fiber/22 g carbs]
  • Black Beans, 50% less sodium (S&W) [70 cal/0 g fat/6 g fiber/17 g carbs]
  • Garbanzo Beans (S&W) [80 cal/1.5 g fat/7 g fiber/18 g carbs]
  • Butter Beans, Large (Bush’s) [100 cal/0.5 g fat/5 g fiber/18 g carbs]

For those chocolate cravings and a way to get some fiber in:

Dove Rich Dark Chocolate Covered Almonds, 13 pieces [210 cal/15 g fat/3 g fiber/19 g carbs]

Dove Smooth Milk Chocolate Covered Almonds, 13 pieces [220 cal/15 g fat/2 g fiber/19 g carbs]

PurFoods Fitness

Fresh, Healthy Food Delivered To You

How would you like a personal chef and nutritionist to do all your food shopping and cooking? You would never again worry about eating healthy and you’ll save so much time. PurFoods Fitness makes it happen.

With PurFoods Fitness, you design your own personalized meal program from hundreds of delicious meals tailored to your tastes and healthy eating goals. PurFoods Fitness’ award-winning chefs prepare your meals and ship them fresh – never frozen – right to your door. Each week, a box of healthy, great-tasting meals and snacks arrives. No more shopping, cooking, or worrying about portion sizes and fat content. Eating healthy has never been this convenient.

Their food is absolutely delicious! I loved how it was delivered fresh to my door, ready to eat for whenever I wanted.

Click Here to read our review of PurFoods Fitness ~ we have tried these meals and they are absolutely delicious!

If you prefer you can Click Here to go directly to the PurFoods Fitness website to find out more about this wonderful program.

What’s For Breakfast?

Yes, I do love quick & easy!

Country Choice Oven Toasted Oats, Old Fashioned, Certified Organic (cooks in 5 minutes – a definite plus!), ˝ cup dry [150 cal/3 g fat/4 g fiber/27 g carbs]

Egg Beaters, 1/4 cup [30 cal/0 g fat/0 g fiber/1 g carbs]

100% Pure Ruby Red Grapefruit Juice, 4 oz (TexSun) [50 cal/0 g fat/0 g fiber/12 g carbs]

What’s For Dinner?

How about a quick pop-in-the-microwave dinner? Sounds good to me – fast, easy and delicious!

Weight Watcher Smart Ones Deluxe Pizza [360 cal/9 g fat/4 g fiber/52 g carbs]

Weight Watcher Smart Ones Mississippi Mud Pie [160 cal/4 g fat/1 g fiber/27 g carbs]

DWLZ Cookbooks One and Two

Have you ordered your DWLZ Cookbooks yet? These cookbooks are filled with recipes that are Zonies' favorites, dishes that are delicious but on program, with nutritional information listed. This is two books in one package: DWLZ Cookbooks Volumes One and Two. The recipes are easy to make and don't use hard-to-find items. They are together in one PDF file, viewable in your free Acrobat Reader (Version 5 and higher). These make wonderful gifts.

Ways to Cut 100 Calories

– I’ll share more of these in future newsletters!
  • Instead of your normal two hot dogs, try having just one.
  • Have carrots instead of corn.
  • Instead of regular chili with no beans try turkey chili with beans.
  • Omit the cheese from your burger
  • Don’t have the second helping of mashed potatoes
  • Instead of peaches packed in syrup use the peaches packed in water/natural
  • Instead of ice cream try frozen grapes

Portion Size Tips

Two thumbs together equals about 1 tablespoon of:
  • Peanut butter
  • Salad dressing
  • Sour cream
  • Dips
  • Whipped topping
  • Dessert sauces
  • Margarine
  • Cream cheese
  • Mayonnaise

Website Updates

All my updates can be found on the Message Board in the DWLZ Website News & Updates forum at:

Restaurant updates can be found at our Restaurants TOC page at:

I have added the following new restaurants:

City Blends
Penny’s Low Fat Desserts
Wing Street
Emerald City Smoothie
Pizza Ranch, The

I have updated the following restaurants - Thanks Michele/Akasha for all your help! You rock!

99 Restaurant
Coffee Bean & Tea Leaf
Edo of Japan
Macaroni Grill
Roly Poly
Teriyaki Stix
Wetzel’s Pretzels
Aladdin’s Eatery
East of Chicago
El Torito’s
LaMar’s Donuts
Marble Slab Creamery
Planet Smoothie
Ritter’s Frozen Custard
Sammy’s Woodfired Pizza
Steak Escape
WAWA Store

I have fixed an error on the Burger King page. The Croissan’wich w/Sausage, Egg & Cheese has been listed as having 232 g fat (The BK website has the error also). I have done some research and the correct amount of fat is 32 g.

I have completely updated the Weight Watcher foods page:

Weight Watcher Foods

Family Reunion!

At the end of July we were thrilled to finally meet our grandson, Kai, who is 8 years old. Our son, Glenn, is in the US Navy and stationed in Japan where he, his beautiful wife Rie and our Kai reside. We all met at Al’s Moms and she was thrilled to have her whole family there. What a great time we all had. I haven’t gotten the photos up yet but Al has put together a beautiful page on our visit on his Week 272 Journal. You can find it at:

Al's Journal -

"You become successful the moment you start moving toward a worthwhile goal." ~ Samuel Johnson


Well, that about does it for today's visit. I’ve had such a great time visiting with you all and hope you enjoyed it as much as I did. Always, always remember that you are never alone on this wonderful Journey of ours. You are Awesome! You are a Winner! You are a Success! You are Unique! You are capable of anything you set your mind to.

Have an awesome couple of weeks and I'll talk to you again soon. Remember to SMILE! Take care until next time...

Hugs, Dotti

"I cannot relive yesterday and tomorrow isn’t here yet, so I will just deal with today." ~ Dotti

Newsletter Sign Up

If this newsletter, was forwarded to you, you can sign up for it yourself at:

Dotti's Newsletter Subscription Page -

Copyright and disclaimer

Copyright DWLZ, Inc. - 2006, All rights reserved. This document may be reproduced freely as long as it is always reproduced in its entirety, including this copyright message, and the disclaimer below, and as long as it is always distributed free of charge.

Disclaimer - This newsletter is not meant to be a substitute for any professional advice, guidance, or counseling. We are not doctors. Any information contained in this email reflects our own opinions and experiences. It is not intended in any way to serve as or take the place of medical advice from a physician.